Staying healthy and maintaining a slim physique don't require hours on a treadmill, or even worse, starving yourself. Feeling energized and fitting into your old skinny jeans require motivation. The Fat Smash Diet was created from VH1's "Celebrity Fit Club" physician, Dr. Ian Smith. His philosophy relies on consuming your daily calorie allotment from fresh fruit, vegetables and legumes. The diet plan is broken down into four phases over a 90-day period, with sustainable long-term results.
Detox
The first phase of the diet lasts nine days. During this period, you will focus on eating fresh fruit and vegetables. No restrictions are placed on the amounts of fruit and vegetables you consume. The purpose is to help the body eliminate built-up toxins resulting from caffeine, alcohol and fats. Diet.com also lists egg whites, unsweetened oatmeal, dried beans, brown rice, plain hot-air popcorn, tofu, skim milk, nonfat yogurt, and unlimited amounts of water and decaffeinated green tea as items that are permitted during the detox phase. During this phase, you must also eliminate meat, bread, cheese, fried foods, nuts, fast food and desserts.
Foundation
The second portion of the Fat Smash increases the amounts of food and intensity of exercise. This stage of the diet lasts for three weeks. In this stage, 3 to 4 oz. of lean meat is incorporated back into the diet. A half-cup of unsweetened hot or cold cereal, 1 oz. of cheese, half of an avocado and 2 tbsp. of peanut butter are added to the list from the first stage. Sugars and artificial sweeteners are limited to no more than 4 tsp. a day, while salt intake is restricted to no more than 2 tsp. per day.
Construction
This four-week phase allows you to continue consuming the same foods as phase one and two; however, you can now reintroduce whole wheat pastas and breads. This phase requires at least four meals a day, while allowing portion sizes to increase alongside increased physical activity. Lean meats are increased up to 5 oz, seafood is 3 oz, up to two whole eggs, up to four thin slices of wholegrain bread, 1 cup of whole wheat pasta, up to 3 cups of skim milk, 1.3 oz of low-fat cheese, in addition to two diet soft drinks a day. One non-fruit dessert per day is also permitted, mentions the Every Diet website.
Maintenance
The objective of the final stage is for long-term maintenance. Limited amounts of white starches, such as potatoes and bread, are allowed. Up to three glasses of beer or wine per week are also included. Meal plans from the previous three stages are recommended, with emphasis on consuming more fruit and vegetables rather than meats and cheeses.
Claims and Advice
According to a book review conducted by the American Dietetic Association for the Fat Smash Diet, the meal plans and food options create a well-balanced plan; however, losing more than 2 lbs. a week can be dangerous. The plan can be followed and maintained by vegans and vegetarians. Consult a dietary physician before trying this diet. Eating out may be restricted in the first two phases.
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